Ngilandele uhlelo luka-Alicia Vikander "Tomb Raider" Workout Plan lwamaviki ama-4

-Delile

• Uhlelo lwami Lokuqeqesha Oluphefumulelwe uLara Croft
• Imiphumela
• Buyekeza kwe-

Lapho ufunda ukuthi uzodlala uLara Croft - owaziwa njengowesifazane ovezwe kaningi emidlalweni yamavidiyo futhi ngo-Angelina Jolie- uqala kuphi? Ngiyazi ukuthi impendulo yami izoba "ngokushaya ijimu." Kepha ku-Alicia Vikander nomqeqeshi wakhe, uMagnus Lygdback, ukukhuluma ngomlingiswa kaLara Croft kwafika kude ngaphambi kokuqeqeshwa.

"Sibe nemihlangano eminingi kusenesikhathi sixoxa ngokuthi ngubani uLara Croft, futhi uvelaphi," kusho uLygdback ngesikhathi ngifudumeza umshini wokunyathelisa eMansion Fitness eWest Hollywood. "Besazi ukuthi kuzodingeka abukeke eqinile, futhi kuzodingeka afunde amakhono afana nobuciko bempi nokukhuphuka."

Le ndlela yokuqala yomlingisi wuphawu lokuthengisa lukaLygdback; walungiselela noBen Affleck Batman futhi Gal Gadot for Owesimame oyisimangaliso. UVikander, naye ongumlingisi oqokelwe umklomelo we-Academy Award, uqeqeshwe cishe izinyanga eziyisithupha ukuzilolongela yena kuqala, bese eba namandla kakhulu kuLygdback njengoba ukuqopha sekusondela.

Lapho ngithola isimemo sokuqeqesha neLygdback njengengxenye yokukhushulwa kwabasha I-Tomb Raider ifilimu, ngavuma ngokushesha. Ngabona ukuthi uhlelo luzofaka ukuqina okuningi okuzongisiza ngizizwe ngiqinile, futhi ukwethula uLara Croft (futhi nokufaka indaba mayelana nesipiliyoni) kungaba yisikhuthazo engisidingayo ukunamathela kuhlelo.

Ngangingazi ukuthi ngingenwe yini.

Uhlelo lwami Lokuqeqesha Oluphefumulelwe uLara Croft

Uhlelo uLygdback olwenzelwe mina lwalufana kakhulu nenqubo kaVikander yokulungiselela I-Tomb Raider. Wenze izinguquko ezimbalwa ukuze aziphendulele ngeleveli yami yokufaneleka (ungcono kakhulu kuma-push-ups) kanye nokufinyelela kwami ​​ezikhungweni zokuqina (uhlelo lwakhe lwaluhlanganisa ukubhukuda kwe-cardio nokululama, kodwa anginalo iphuli eduze). Ngangiphakamisa izinsimbi izinsuku ezine ngesonto cishe imizuzu engama-45 ngeseshini ngayinye futhi ngenze izikhawu zokugijima eziphakeme izinsuku ezintathu ngesonto. ULygdback ubalule ukuthi ubengenza uhlelo oluthatha isikhathi esincane isonto ngalinye, kepha bengingasebenzi phakathi nalokhu kuhlolwa futhi nginesikhathi esiningi sokuzinikela ekuqeqesheni. (Ngokushesha ngafunda ukuthi isikhathi asilingani nesisusa, kodwa sizofika kulokho.)

Izinsuku ezine zokuphakamisa isisindo ngasinye zazigxile emaqenjini ahlukene emisipha. Usuku lokuqala lwaluyimilenze yosuku, usuku lwesibili lwaluyisifuba namahlombe angaphambili, usuku lwesithathu lwalungemuva nangaphandle kwamahlombe, futhi usuku lwesine lwaluyi-biceps ne-triceps. Usuku ngalunye luphela nangeyodwa yamasekethe ayisisekelo amane ahlukene, engangizungeza ngayo. Lolu hlelo lwenzelwe ukuqala isonto ngamaqembu amakhulu emisipha, bese ngokuqhubekayo ligxila emaqenjini amancane emisipha ngoba amakhulu azokhathala.

Izikhathi zokugijima bezilula: Ngemva kokufudumala, gijima ngokushesha umzuzu owodwa, bese ululama umzuzu owodwa, bese ukuphinda lokhu izikhathi ezingu-10. Inhloso yezikhawu bekungeyokulungisa isimo-uLara Croft wenza ukusheshisa okuningi, ngemuva kwakho konke-nokushisa ama-calories angaphezulu.

Ukulungiselela kwendima kaVikander bekubandakanya nokuqeqeshwa okuningi kwamakhono, njengokukhwela, isibhakela, nobuciko bempi obuhlanganisiwe. (Yingakho-ke wonke umuntu wesifazane kufanele engeze ubuciko bokulwa ekuqeqeshweni kwakhe.) "Senze isiqiniseko sokuthi lezi zikhathi zigxile emakhonweni futhi bezingakhokhisi kakhulu umzimba ukuze abe semusha ngokusebenza kwakhe njalo," kuchaza uLygdback. Ngenhlanhla ngangimlungiselela imfanelo yokuzivocavoca umzimba kuphela, hhayi ukuqeqeshwa kwakhe kwamakhono, ngakho-ke ngangizibophezele kulezi zifundo.

Futhi-ke, ngokuzivocavoca umzimba kuprintiwe futhi kwagoqelwa ephaketheni lami le-leggings, uhlu lwadlalwayo lwe-Ariana Grande ocingweni lwami, kanye nokulangazelela okukhulu kokwesaba, ngangena. Nganginezinsuku ezine zokuqeqeshwa ngaphambi I-Tomb Raider i-premiere, kanti ngenkathi ingahambanga njengoba bekuhleliwe, ngizizwa nginamandla futhi ngizethemba ngokwengeziwe. Nakhu uLygdback nokulandela uhlelo kungifundise ngamasu, ugqozi, nempilo.

1. Ngisho nasezingeni eliphakeme kakhulu, impilo iyenzeka, futhi udinga uhlelo oluguquguqukayo.

Njengoba ngizivocavoca noLygdback, wayelokhu enginika izindlela zokuyilungisa, noma iziyalezo zokuthi ngizizwele kunezikhathi ezithile. Isibonelo, bekufanele ngiphumule "ngize ngizizwe ngiqabulekile, kungapheli imizuzu emibili" phakathi kokuzivocavoca ngakunye. “Ngezinye izinsuku uzozizwa unamandla kanti kwezinye ngeke,” echaza. "Okubaluleke kakhulu ukuthi uzizwe ululame ngokwanele ukuze uqedele isethi elandelayo."

Ngenkathi engihambisa ngezikhathi ezigijimayo kimi emshinini wokunyathela owodwa endaweni ephansi enelanga ye-Mansion Fitness, eLygdback kutrillmill eduze kwami-wangitshela ukuthi kulungile ukwenza izikhawu eziyisithupha kuphela, hhayi i-10 ephelele, uma Ngangidinga. "Sebenza kufika ku-10 njengoba uhamba, kodwa eziyisithupha zilungile, futhi." Wakhuluma ngozwelo, iphimbo lenhliziyo nenhliziyo elizwakala njengeseshini nomeluleki kunomhlangano nomqeqeshi wokufaneleka. Uma bengingenaso isikhathi sokwenza izikhawu nhlobo, bese weqa izikhawu kunokweqa ukujima kwezinsimbi, wengeza.

Ngamangala ukuthi umqeqeshi osezingeni eliphezulu kangaka-umuntu osebenze nezihlabani eziningi zamamuvi e-DC Comics, u-Katy Perry, no-Britney Spears, ukusho nje abambalwa-ubenendlela eguquguqukayo. (BTW, lolu lubukeka kanjani usuku lokugcina lokutakula.)

Ngokushesha ngafunda ukuthi kungani. "Ngiyakuthanda ukuqeqeshwa, kodwa engikuthanda kakhulu yisici sokuqeqesha impilo," kusho uLygdback njengoba siphumula phakathi kwamaqoqo. Yize noma osaziwayo bekhokhelwa ukuze babukeke ngendlela ethile futhi benze ezingeni elithile lokuqina, banezinkinga, futhi: ukulutheka, izinkinga zomndeni, ukungabaza, isisulu. Uma u isidingo ukwenza okuthile, kungaba njengosaziwayo noma njengomuntu ojwayelekile, udinga ukwazi ukuthi ungabeka kanjani phambili futhi ulungise uhlelo lwakho lapho impilo (noma leso sifo esibi sesisu) singena endleleni.

2. Yebo, ungakhohlwa ukuthi uphefumula nini. (Ngakho-ke funda ukuthi kufanele uphefumule nini.)

Ngihlale ngiyizonda inkulumo ethi "ungakhohlwa ukuphefumula!" Ukuphefumula kuwumsebenzi womzimba ozilawulayo. Uma ukhohlwe ukuphefumula, usalokhu uphefumula. Lapho ngihlangana noLygdback, noma kunjalo, kwakudingeka ngibheke isikhubekiso sami emnyango. Ngangibambe umoya ngesikhathi ngiphakamisa kanzima.

Lapho uLygdback engitshela ukuthi ngiphefumule ngesikhathi sokuphakamisa, kwakungelula njengokukhumbula nje ukuphefumula. Ngokungafani nayo yonke impilo, ukuphefumula ngesikhathi sokuphakamisa izinsimbi akuzizwa kungokwemvelo-umuzwa wami ukubamba umoya wami, ngakho-ke lapho ngidinga ukuphefumula, bekuzwakala kungajwayelekile ekuqaleni.

Sihlele kahle ukuthi sizophefumula kuphi ngesikhathi ngasinye sokuzivocavoca. Ngamafuphi: Phefumulela ngaphandle ngesikhathi sokuphakamisa ingxenye yokuhamba. Ngakho-ke uma wenza isikwele, uzophefumulela phezulu njengoba umile. Ngesikhathi sokuphusha, phefumulela phezulu njengoba uphakama.

3. Njalo uphathe ukudla okulula.

I- I-Tomb Raider ukujima kwathatha cishe ihora, ngaphandle kosuku lomlenze, lapho ngichitha cishe ihora nemizuzu engu-15 ejimini. (Ukuzivocavoca ngemilenze kuthatha isikhashana ukukwenza, isikhathi eside ukusetha, futhi-ngoba yiqembu elikhulu kangaka lemisipha-ukululama kancane phakathi kwamasethi.) Lokhu bekudla isikhathi esiningi kunokuzivocavoca kwami ​​okujwayelekile, lapho ngizo sebenzisa ubuningi bemizuzu engama-30 uphakamisa futhi ungabaleka nokuba nobhanana noma ucezu lwethosti ngaphambili. Ngafunda ngokushesha okukhulu ukuthi kwakufanele ngilungiselele ngendlela ehlukile ukuze ngiqede ihora eligcwele.

Ngalolo suku lokuqala lomlenze, ngathola cishe isigamu sokuzivocavoca lapho ubuchopho bami buphuma nje. Angizange ngizwe sengathi nginekhanda eli-fuzzy, ngangizizwa ngifile engqondweni. Ngiqedile ukuzilolonga kwami ​​(inkani yezikweletu), kepha bengingasekho lapho ngisendleleni eya ekhaya. Njengangaphakathi, ngiyabonga unkulunkulu angizange ngingene engozini yomgwaqo. Lapho ngifika efulethini lami, ngathatha izitsha ezintathu zokusanhlamvu futhi ngokushesha ngalala amahora amathathu. Akunampilo impela.

Ngemva kwalokho, ngangihlale ngilethe okungenani ibha ye-granola ejimini nami, uma kungenjalo ukudla okulula okungeziwe nesiphuzo sezemidlalo nje ngomshwalense. Ngiphinde ngafaka amabha wegranola ambalwa egumbini elifihlekile esikhwameni sami se-duffel uma kungenzeka. Ngithole ukuthi lokhu bekungcono kumandla ami kanye nesisu sami esishubile kunokukhulisa ukudla okukhulu ngaphambili.

4. Zifumbathise ukuze uhlale uzimisele.

Uhlelo uLygdback olwenzelwe mina lwaludinga imvamisa enkulu kunokujwayelekile. (Uma ungakubiza ngokuthi umkhuba.) Ngisebenzela impilo yami yomzimba nengqondo, okusho ukuthi ngenza noma yini engizizwa ngithanda ukuyenza. Uma ngifuna ukugijima, ngiyagijima. Ngizama ukuphakamisa izinsimbi okungenani kabili ngesonto ukuthola amandla emisipha namathambo, kepha angilandeli uhlelo oluthile. Nge I-Tomb Raider uhlelo lokuzivocavoca, bekufanele ngenze umsebenzi wokuzivocavoca noma ngabe ngizizwa ngithanda ukukwenza noma cha.

Ukulungisa kwami: i-soy chai latte eshisayo eyengeziwe evela ku-Starbucks. Ijimi lami lisenxanxatheleni yezitolo enkulu engaphandle, futhi ngidlula i-Starbucks ekuhambeni ukusuka endaweni yokupaka kuya ejimini. Ukwazi ukuthi ngizokwazi ukuthola leso siphuzo esimnandi, esibabayo, nesiduduzayo bekungukukhahlela nje ebengikudinga ukuphuma emnyango. Angizange ngikwenze umkhuba, kodwa bekuwuhlobo olukhethekile lokuziqinisa lapho ngingakuthandi ngempela ukuya ejimini.

Abantu abaningi bangacabanga ukuthi kufanele uzelaphe ngemuva ukujima njengesisusa sokukuqeda. Nokho, kwakungeyona inkinga yami leyo. Ngithanda ukuzivocavoca umzimba futhi ngivame ukuzizwa ngijabule lapho ngiqala. Inkinga yami icisha Amapaki Nezokungcebeleka qala kabusha futhi ushayela ejimini kwasekuqaleni. Ngezinye izinsuku, ngokwazi ukuthi ngizozizwa kahle ngemuva kokuzivocavoca kwakwanele ukungiyisa ejimini, kodwa kwezinye izinsuku, ngangidinga ukufumbathiswa okulula kwesiphuzo sami engisithandayo.

5. Ukufunda inqubo entsha kwakuhilela ukulinga namaphutha amaningi, futhi kwadingeka nginqobe amanye ama-hang-hang ami.

Ngivame ukwenza cishe amasethi amabili kuya kwamathathu okuzivocavoca-okwanele ukuphonsela inselelo imisipha yami, kodwa hhayi kakhulu kangangokuthi ngihlala ngisejimini unomphela. Iningi lohlelo lukaLygdback lwaludinga amasethi amane omsebenzi ngamunye. Inhloso bekuwukuqeda ngokuphelele iqembu ngalinye lemisipha ngaphambi kokudlulela ekusebenzeni okulandelayo. ULygdback wangitshela ukuthi kulungile ukwehlela amasethi amathathu uma ngidinga, kodwa ngifuna ukuphokophela amasethi amane aphelele.

Ngesikhathi sokuzivocavoca okumbalwa kokuqala, ngagcina ngehlisa isisindo emasethini ami amabili kuya kwamathathu okugcina ngoba izicubu zami zase zikhathele. Kuthathe ukuzama kanye nephutha ukuthola isisindo engangingakwazi ukusiphakamisa amasethi amane njalo, futhi lokho kwazizwa kuyinselele ekupheleni kwesethi yesine.

Ekugcineni ngafunda ukuthi kufanele ngikhethe isisindo esizwakala silula ngokwengeziwe. Izikhathi eziyisishiyagalolunye kwezingu-10, leso sisindo esilula sazizwa sihle kakhulu kanzima ekupheleni kwesethi yesine. Uma ngisazizwa ngikahle ekupheleni kwesethi yami yesithathu, bengizokwandisa isisindo sesethi yokugcina-kodwa ngokweqiniso, lokho kwenzeka izikhathi ezimbalwa kuphela.

Isifundo sangempela lapha besingokwengqondo, noma kunjalo. Ngijwayele ukuphakamisa izinsimbi ezisindayo, futhi ngiyaziqhenya ngokuzibamba egumbini lokusinda. Ngithanda umuzwa wokukhama umfuziselo wokugcina ngesikhumba samazinyo ami. Ukuze ngiqedele amasethi amane, noma kunjalo, bekufanele ngihambe kancane-futhi nginqobe i-ego yami kanye nokuchema kwami ​​​​enqubweni. Ngokwengqondo, ngizikhumbuze ukuthi ngisakhathaza imisipha yami, ngendlela ehlukile. Ngaphinde ngathuthela kwenye ingxenye yejimu ukuze ngithole amakheshi ami amaningi, enye enezisindo ezilula. Lapho, angigcinanga ngokufinyelela ezinhlobonhlobo ezibanzi zemishini engangiyisebenzisa, futhi ngangizungezwe abantu abasebenzisa izinto ezifanayo. Ukuba phakathi kwabantu abenza izivivinyo ngemishini efanayo (ama-dumbbells alula) kungisizile ukuthi ngigxile ekuzivocavoceni kwami ​​kunokuziqhathanisa nabanye abaphangi abangizungezile.

Imiphumela

Ngizizwa nginamandla futhi ngiqina ngemva kwamasonto amane I-Tomb Raider ukujima, futhi nginokukhuthazela okwengeziwe kwemisipha. Ngizama ukuthatha ukudla ngohambo olulodwa, futhi angitholi umoya kalula ngesikhathi sokuzivocavoca. Kepha ngizokhuluma iqiniso: Kwakungu- okuningi. Isikhathi esiningi, umzamo omkhulu womzimba, nemidlalo eminingi yengqondo ukuze ngizenze nginamathele kuyo.

Ekugcineni, ngicabanga ukuthi kwehlela ezinhlosweni. U-Alicia Vikander ukwazile ukulandela uhlelo olufanayo izinyanga ezimbalwa ngoba wayelungiselela iqhaza. Kepha inhloso yami ukuhlala ngiphilile futhi nginamandla. Ukujima kwakunzima kangangokuthi ngokuvamile ngangizizwa ngikhathele ngemva kwakho. Ushintsho ludinga ukucindezela imikhawulo yakho futhi uphume endaweni yakho yokunethezeka, engikwenzile, futhi ngiyaziqhenya ngami ngomzamo engiwenzile.

Manje njengoba amasonto amane esephelile, ngiyajabula ukubuyela enkambisweni yami enezinselele eziningi. Impilo inzima ngokwanele, futhi kuleli phuzu empilweni yami, ngidinga ukugxila kwezinye izinto ngaphandle kokuzivocavoca umzimba. Ngiyazi ukuthi lelo wuhlelo uLygdback azolusekela nakanjani. Ngenxa yokuthi angiyena uLara Croft-ngimane ngimdlalise egumbini lesisindo.

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